WOD / Blog
23 September 2026
Warm up: Coach’s Choice Strength/Skill: Deadlift 3 x 2 x 1 x 2 x 3 Stimulus/Focus: This will be for total load. You pick the weights you use. Each rep must be lifted and lowered, touch and go reps. If you miss a set you cannot reattempt it and cannot count that weight. Choose your […]
22 September 2026
Warm up: Coach’s Choice Strength/Skill: Split Jerk 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (20 Minute Time Cap) 20-18-16-14-12-10-8-6-4-2 Ground to Overhead (45/25)(25/15) 1-2-3-4-5-6-7-8-9-10 Wall Walks Stimulus/Focus: This will be demanding on the shoulders. Complete G2O unbroken. Find […]
21 September 2026
Warm up: Coach’s Choice Strength/Skill: Overhead Squat 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 20 Minute Alternating EMOM Minute 1: Max Effort Overhead Squats (@ 60% of Today’s Heaviest) Minute 2: 1 Minute Plank Hold Stimulus/Focus: Get as many OHS […]
19 September 2026
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
18 September 2026
Warm up: Coach’s Choice Strength/Skill: Deadlift 6 x 6 Stimulus/Focus: Use 75% for all sets. Lift on a 3-minute clock. WOD: 3 RFT (15 Minute Time Cap) 20 Dumbbell Box Step Ups (50/35)(35/20) *20″ Box for All Athletes/2 DBs 400 Meter Run *Wear a weighted vest for all movements (20/14)(14/10) Stimulus/Focus: This will be a […]
17 September 2026
Warm up: Coach’s Choice Strength/Skill: Floor Press 3 x 3 x 2 x 2 x 1 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (18 Minute Time Cap) 16-12-8 Floor Press (95/65)(65/45) Overhead Alternating Lunge (95/65)(65/45) 16-12-8 Floor Press (115/75)(75/55) Front Rack Alternating Lunge (115/75)(75/55) 16-12-8 […]